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Comparing Nutrients in 1 pound Canned Black Turtle BeansVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Black Turtle Beans
26%
3%
71%
Almonds
14%
72%
14%
1 lb ▼

Macro Nutrients

14.2%413kcal
Energy
91%2626kcal
413 kcalvs2626 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
1.36%1.3g
Fat
233%226g
1.3 gvs226 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.06%0.34g
Saturated Fat
54%17.2g
0.34 gvs17.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
16%0.26g
Omega 3
0.85%0.014g
0.26 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.8%0.31g
Omega 6
329%56g
0.31 gvs56 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g
Carbohydrate
75%98g
75 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
1.44%1.04g
Sugars
27.2%19.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.04 gvs19.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.69%0.5g
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
NA gvs0.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.77g
NA gvs0.77 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%18g
NA gvs18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
82.4%31.3g
Fiber
149%56.7g
31.3 gvs56.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
49%27.4g
Protein
171%96g
27.4 gvs96 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
53%0.64mg
Vitamin B1
77.5%0.93mg
Thiamine
0.64 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
42%0.54mg
Vitamin B2
397%5.16mg
Riboflavin
0.54 mgvs5.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
17.6%2.8mg
Vitamin B3
103%16.4mg
Niacin, nicotinic acid, niacinamide
2.8 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
16.7%0.83mg
Vitamin B5
42.7%2.14mg
Pantothenic acid
0.83 mgvs2.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
19%0.25mg
Vitamin B6
48%0.62mg
Pyridoxine
0.25 mgvs0.62 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
862%259μg
Biotin
NA μgvs259 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
69%277μg
Vitamin B9
50%200μg
Folates and Folic Acid
277 μgvs200 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
13.6%12.2mg
Vitamin C
0%0mg
Ascorbic acid
12.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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18.7%2.8mg
Vitamin E
775%116mg
Tocopherols and Tocotrienols
2.8 mgvs116 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
8.7%10.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
10.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
122%1220mg
159 mgvs1220 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
97%0.87mg
Copper
520%4.68mg
0.87 mgvs4.68 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
108%8.6mg
Iron
210%17mg
8.6 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
37.8%159mg
Magnesium
292%1225mg
159 mgvs1225 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
46%1.06mg
Manganese
430%9.9mg
1.06 mgvs9.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
457%205μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs205 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
70%490mg
Phosphorus
312%2182mg
490 mgvs2182 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
41%1397mg
Potassium
98%3325mg
1397 mgvs3325 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
10.7%5.9μg
Selenium
34%18.6μg
5.9 μgvs18.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
116%1742mg
Sodium
0.3%4.54mg
1742 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
22.3%2.45mg
Zinc
129%14mg
2.45 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
9.27%343g
Water
0.54%20g
343 gvs20 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Canned Black Turtle Beans vs Almonds:
Comparing minerals per 1 pound for Canned Black Turtle Beans vs Almonds:
Comparison of macro-nutrients per 1 pound:



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